GOYA Community Group
A group focused on motivating all members to GOYA= "Get off Your A@#'s" and exercise to help maintain a spiritually fit body and mind.. All are welcome regardless of ones affiliation, however the emphasis is on motivation and education in regards to exercise and nutrition. Have fun and GOYA!
Today among other things I did my version of kettle bell swings with the only two kettle bells I have here ( son scarfed up the big one) . I place one KB in each hand and swing them together outside rather than inside my legs. ( This also prevents certain potentially painful KB injuries) One is 20 LBs and the other 15 and I did ten sets of 25 each, spaced out over quite a while. I realize that this pales in comparison to Mando standards and I'm pretty sure Rick will call me a girly man! But I just gotta ask. Each set took less than a minute but I can feel it in my legs, obliques, shoulders and even a little in my forearms and chest. My HR increased each set. I cannot believe the workout I got from just ten one minute sets. But if I if look at calories burned it can't be more than what 150? It just seems disproportionate somehow.
I checked a calorie burn calculator this morning and compared jogging, fast ballroom dancing and vigorous weight training which are three things I have experience in. 20 minutes of jogging at a 6 mph pace came up at 300 calories. Fast ballroom dancing for 20 minutes came up as 170 calories and vigorous weight training for 20 minutes came up as 180 calories.
I use to jog a long time ago and I would run 2 miles in 20 minutes. I could still talk and felt energized after I finished. 20 minutes of dancing is just a warm up for me as I have spent 2 or 3 hours on the dance floor and while I would be tired afterwards I wouldn't be exhausted. I've done KB swings with a 35 pound bell doing 20 swings in 30 seconds and then resting for 30 seconds. After 20 minutes of swings my legs felt like rubber and I could just barely talk because I was too busy trying to catch my breath. Plus the fact that I had just lifted 35 pounds 400 times totaling 14,000 pounds lifted leads me to believe that I did a lot more work with the kettlebell than I did jogging or dancing.
Another thing to consider is that with aerobic exercises when you stop exercising the calorie burn stops. With weight training it can continue on for up to 48 hours depending on how hard you work out.
If you are trying to burn off some fat you might consider doing timed intervals. Start out doing swings for 30 seconds and then rest for 60 seconds or however long you need to. Work at getting your rest times down until you are working for 30 seconds and resting for 30 seconds. I would also consider getting a 35 or 40 pound bell and doing the swings between your legs. You are already using 35 pounds total but I'm afraid that using different sized bells on each side could screw up something. I hope you are swithcing the bells to the opposite side after each set.
Hope that helps.